How to Get Back on Track After a Holiday Weekend

Tjani Gomez
Jul 11
2 min read

Updated: Sep 10

Long weekends are made for food, family, and fun — but they can also throw your fitness routine off course. Maybe you had one too many slices of cake 🍰 or skipped your workouts altogether (no judgment!). The good news? One weekend won’t undo your progress. What matters most is how you bounce back. Here’s a step-by-step guide to help you reset, refocus, and reignite your fitness goals. 👇

1. Don’t Punish Yourself

First things first — drop the guilt. You’re human, not a robot. One weekend of celebration isn’t a failure — it’s life. Resist the urge to overtrain or undereat to “make up” for it. Give yourself grace and simply return to your routine. 💪

2. Rehydrate & Refuel Smart

Chances are you’re feeling bloated, dehydrated, or just off. The fix? Hydration and real food. Start your day with water (add lemon or electrolytes for a boost), and prioritize:

🥩 Lean proteins
🥦 Fresh fruits & veggies
🍠 Complex carbs like oats or sweet potatoes
🥑 Healthy fats like avocado or olive oil

Fuel your body like it deserves.

3. Get Moving (But Ease In)

Skip the “punishment workout.” Instead, go for movement that feels productive and kind to your body:

A full-body lift with moderate weights
20–30 mins of cardio (brisk walk, incline treadmill, or cycling)
Yoga or mobility work to reset and re-center your body

Movement boosts mood, aids digestion, and builds momentum. 🔥

4. Reset Your Routine

Structure creates clarity — and clarity fuels consistency. Get back on track by:

Planning your next 3 workouts. 🏋️
Grocery shopping and meal prepping. 🍱
Setting your water + sleep goals for the week. 💧🛌

Pro tip: Write it down. What gets tracked gets done.

5. Use It as Motivation

Let the weekend remind you why you started. Whether you felt bloated, sluggish, or just missed the mental clarity that training brings — use that discomfort as fuel. Channel it into discipline and forward motion. 🚀

6. Embrace the Journey

Fitness is a journey, not a destination. Each step you take, even after a setback, brings you closer to your goals. Remember that progress isn’t always linear. Celebrate small victories along the way.

7. Stay Connected

Engage with your fitness community. Share your experiences, challenges, and triumphs. Whether it’s friends, family, or an online group, support can be a powerful motivator.

8. Set New Goals

After a long weekend, it’s a great time to reassess your goals. Are they still aligned with your vision? Setting new, achievable goals can reignite your passion and commitment to your fitness journey.

9. Mindfulness Matters

Incorporate mindfulness into your routine. This can be through meditation, journaling, or simply taking a moment to breathe. Being present helps you reconnect with your body and your intentions.

10. Celebrate Your Resilience

Finally, acknowledge your resilience. You’ve faced challenges and come out stronger. Celebrate your ability to bounce back and keep moving forward.

🔑 Final Word

Fitness isn't about perfection — it's about resilience and consistency. Champions don’t avoid setbacks. They know how to reset and push forward.

So take a breath, lace up your shoes, and get back to it. One strong day can reignite your entire week.